Dance - types of stretching

KEY STRETCHING FACTS

Stretches must be held for 7-10 seconds. To really improve the stretch then it should be for 20 seconds

- To improve the stretch hold the stretch for at least 20 seconds. Repeat this again, instead holding it for a longer time allowing progressive overload to take course (therefore allowing the stretch to become deeper the next time round)

- Helps to improve the elasticity of the muscles - thus making you more flexible, also improving the overall dance performance - for example being in arabesque

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STATIC STRETCHING

This is where you stretch a group of muscles to their farthest point and hold it.

E.G.

... Standing in parallel and step forwards onto the right leg into a lunge with weight over the front leg, with both feet facing forwards. Your left heel will be off the ground and then gently lower the heel down to stretch the calves. Then repeat on the other leg

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PASSIVE STRETCHING

This is where a stretch is held for a period of time, then released and held again.... in order to increase range of movement

E.G.

... Sitting with knees bent into the chest. With your nose on your knees, slowly straighten out the legs. Hold and then repeat trying to get back as flat as possible to legs.

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ISOMETRIC STRETCHING

This involves resistance of muscles through tensing the stretched muscles

E.G.

... Standing facing a wall in a lunge position, as you stretch you push against the wall creating resistance - strenthening the muscles as well as stretching them.

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PNF

A combination of passive and isometric stretching

E.G.

... One dancer lays on the floor holding a leg in the air for a hamstring stretch. Another dancer pushes down gently on the other leg down, this stretching is used to create resistance and to get the leg further. [used especially for the splits]

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ACTIVE STRETCHING

Where a position is held with no other assistance other than the strength in the muscles

E.G.

... Bending one leg in and extending it behind - holding it straight and then returning to the start position